What is the role of choline?

Choline is a crucial nutrient with multiple roles in the human body:

1. Cell Membrane Structure: Choline is essential for creating phosphatidylcholine, a major component of all cell membranes. This is vital for the integrity, function, and permeability of cells, especially neurons 1 2.

2. Neurotransmitter Synthesis: Choline serves as a precursor for acetylcholine, a neurotransmitter involved in learning, memory, attention, and REM sleep. It's necessary for producing healthy and fluid cell membranes essential for cognitive functions 3 2.

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3. Lipid Metabolism: It plays a key role in lipid transport and metabolism, contributing to the secretion of triglycerides from the liver and preventing fatty liver disease 4 3.

4. Methylation: Choline provides methyl groups for various biochemical processes, including the regulation of gene expression (epigenetics) 3.

5. Neurological Development: During pregnancy, choline is vital for fetal brain development and the formation of the neural tube. Deficiency in choline can cause neural tube defects similar to those caused by folate deficiency 5 6.

6. Mental Health: Choline has been linked to mental health benefits, such as reducing the risk of anxiety and supporting overall brain health 6.

Sources of choline include egg yolks, liver, tofu, salmon, potatoes, nuts, and seeds. The recommended daily intake for choline is about 425 milligrams for women and 550 milligrams for men. 7 2.